30x30s On/Off

• Cycling
• 1hTime
• 90Stress
• 0.95Intensity
• 6,520Popularity

About this workout

This brutal VO2 max workout pushes your limits with 30-second all-out efforts designed to raise your aerobic ceiling, perfect for building the power needed for those tough climbs or sprint finishes. It's an essential session for cyclists looking to improve their top-end performance in races or intense group rides.

Workout structure

• 3 min @ 70% (70w)
• 4X
  • 30 sec @ 95% (95w)
  • 30 sec @ 70% (70w)
• 3 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 2 min @ 80% (80w)
• 5X
  • 30 sec @ 120% (120w)
  • 30 sec @ 80% (80w)
• 10 min @ 80% (80w)